Nutrition Fingerprint

recommended approach

The food and meal lists in this report have been tailored to help he get more of the nutrients that he is not currently getting a lot of while also helping him to meet his goal of athletic performance.

approach average glucose (mg/dL) average glucose (mmol/L) selected
therapeutic ketosis > 140 > 7.8
diabetes management 108 to 140 6.8 to 7.8
weight loss & blood sugar control 100 to 108 5.4 to 6.0
weight loss < 97 < 5.4
most nutrient dense < 97 < 5.4
nutrient dense maintenance < 97 < 5.4
lean bulking < 97 < 5.4
athletic performance < 97 < 5.4

micronutrient profile

The chart below shows the micronutrients provided by his diet as a proportion of the daily recommended intake (DRI) for each nutrient (including supplements).

supplements

The supplements listed below will provide he with the nutrients that he is not getting enough of until he is able to improve the nutrient density of his diet.

Most people do not meet the recommended intake vitamin D from their food so ensuring adequate sun exposure and vitamin D supplementation is important.

nutrient ratios

The graphs below show the key micronutrient ratios in your diet. The Nutrient Optimiser uses the micronutrient ratios as a safety check to make sure that you’re emphasising foods or meals that might worsen these micronutrient imbalances. For more details about micronutrient ratios check out article.

Omega-6 : Omega-3
3.2
Zinc : Copper
4.6
Potassium : Sodium
3.5
Calcium : Magnesium
2.2
Iron : Copper
6.3
Calcium : Phosphorus
0.8

nutrients to prioritise

Going forward, we want to prioritise the micronutrients that his is not getting a lot of. These are highlighted in the table below. We also want to prioritise nutrients that are below 500% DRI for your specific condition: depression, fatigue, insomnia, low testosterone, adhd.

nutrient % DRI prioritize
Sodium 53%
Vitamin D 118%
Potassium 194%
Zinc 194%
Magnesium 223%
Calcium 248%
Niacin (B3) 273%
Phosphorus 276%
Folate 415%
Vitamin B-6 467%
Pantothenic acid (B5) 350%
Thiamin (B1) 414%
Vitamin E 340%
Selenium 444%

optimal foods for you

The foods listed below will provide he with the nutrients that he is currently not getting in large amounts while also aligning with his goal of athletic performance . The foods are ranked in descending order of priority (from the top of the page to the bottom).

Animal based foods

food name nutrient density energy density insulin load
turkey 1848.6 1.89 50%
lamb -1450.4 6.39 5%
gruyere cheese -173.5 4.13 22%
chorizo -517.8 4.55 17%
swiss cheese -149.4 3.93 22%
cheddar cheese -291.8 4.10 20%
colby -200.0 3.94 21%
salami -166.5 3.78 18%
pepperoni -1005.8 5.04 13%
pork chops 1094.8 1.74 54%
monterey cheese -186.2 3.73 21%
muenster cheese -197.3 3.68 21%
veal liver 927.4 1.92 55%
blue cheese -151.1 3.53 21%
liverwurst -39.5 3.26 16%
cream cheese -189.6 3.50 11%
beef liver 918.2 1.75 60%
gouda cheese -276.7 3.56 24%
edam cheese -279.9 3.57 23%
egg yolk 238.2 2.75 18%
brie -144.5 3.34 19%
liver sausage -140.5 3.31 13%
pork sausage -133.2 3.25 20%
liver pate -120.0 3.19 16%
pork ribs -433.0 3.61 18%
pork liver 825.5 1.65 59%
lamb liver 761.3 1.68 48%
pork loin 598.8 1.93 41%
turkey liver 619.6 1.89 47%
camembert -117.9 3.00 21%
bratwurst -342.5 3.33 16%
pork ribs 373.7 2.16 39%
beef sausage -377.9 3.32 18%
ground beef, 80/20 -0.5 2.70 31%
chicken liver 597.2 1.72 50%
lamb rib -637.0 3.61 19%
parmesan cheese -1054.3 4.20 34%
chicken breast breaded -68.6 2.63 39%
feta cheese -86.3 2.64 22%
pork (lean) 249.4 2.09 44%

Seafood based foods

food name nutrient density energy density insulin load
fish roe 1877.3 1.43 47%
welk 366.9 2.75 82%
cod 222.2 2.90 71%
mackerel 90.3 3.05 14%
salmon 992.9 1.56 52%
caviar 218.7 2.64 33%
mollusks conch 938.1 1.30 54%

Plant based foods

food name nutrient density energy density insulin load
brazil nuts 1239.0 6.59 9%
sunflower seeds 1692.6 5.46 15%
almonds 107.0 6.07 15%
hazelnuts -156.8 6.29 10%
flax seed 443.4 5.34 12%
almond butter -124.4 6.14 16%
pili nuts -831.5 7.19 7%
sesame butter -22.6 5.86 21%
pumpkin seeds 122.4 5.59 19%
peanut butter -94.3 5.90 18%
sesame seeds -559.3 6.31 10%
pine nuts -1310.8 6.73 11%
egg noodles, enriched -187.1 4.75 64%
lupin seeds 430.6 3.71 51%
oat bran 1162.2 2.46 65%
black beans 546.6 3.41 73%
peanuts -1122.9 5.99 18%
butternuts -1206.6 6.12 17%
cashews -1153.9 5.80 26%
wheat bran 1143.7 2.16 38%
pecans -1947.3 6.91 6%
Oats -50.7 3.89 70%
white flour -3.2 3.67 92%
wheat flour -2.7 3.63 91%
egg noodles -168.3 3.84 83%
walnuts -1706.9 6.19 13%
pistachio nuts -1389.4 5.69 22%
garbanzo beans -164.4 3.78 69%
kidney beans 56.1 3.37 74%
shallots -12.9 3.48 80%
macadamia nuts -2412.3 7.18 6%
oat flour -421.2 4.04 67%
rye flour 33.8 3.25 64%
candied fruit -3.5 3.22 98%
coconut -805.5 4.43 34%
buckwheat -227.6 3.43 78%
barley, hulled -304.8 3.54 73%
peas -470.4 3.52 63%
wheat, soft white -456.5 3.40 76%
cornmeal, white -657.7 3.62 81%
cornmeal, yellow -657.7 3.62 81%

macronutrients

The macronutrient split of his diet is shown in the chart below.

macro targets

While his primary focus should be on nutrient density, the table below shows the macro ranges required to achieve a reasonable level of nutrition. These ranges can be entered in Cronometer as a guide.

macros lower limit upper limit
protein (g) 110 230
fat (g) 25 150
carbs (g) 0 115
energy (calories) 2250

Going forward the Nutrient Optimiser Smart Macros will adjust your macros on a weekly basis to ensure you are moving in the right direction.

daily nutrient score

The chart below shows a comparison of the nutrient density of his food log based on the harder to find 50% of the essential nutrients. his most nutrient dense day is April 08 2019 while his least nutrient-dense day is November 30 2018.

best and worst days

His food diary for the best and worst days are shown below for comparison. he should try to eat more of the foods towards the top and less of the ones towards the bottom of these tables.

Note: If you don't see worst and best days please upload your servings.csv file from Cronometer. Cronometer API doesn't allow individual foods to be imported.

Best Day

food name energy (kcal)
Sunflower Seeds, Raw 102
Banana, Fresh 105
Flax Seeds, Not Fortified 112
Almonds, Raw 143
Pork Roast, Shoulder, Fresh, Visible Fat Eaten 807
Red Bell Peppers, Raw 51
Spinach, Raw 58
Broccoli, Raw 34
Asparagus, Raw 40
Portabella Mushrooms, Raw 55
Beets, Raw 43
Whole Foods, Nutritional Yeast 120
Tomato Raw, Includes Cherry, Grape, Roma 27
Oatmeal, Regular or Quick, Dry 569
Rowse, Honey 93
Banana, Fresh 210
Egg, Whole, Raw, Fresh 286
Almond Milk, Plain, Original, Unsweetened 75
Kale, Raw 49

Worst Day

food name energy (kcal)
Tesco, Smoked Streaky Bacon Rashers 345
Egg, Whole, Raw, Fresh 215
Milk, Whole 298
Oatmeal, Regular or Quick, Dry 569
Chicken Thigh, Skin Eaten 502
Waitrose, Long Grain Rice, Microwaveable 812
Tesco, Black Beans in Water 258
Tesco, Italian Chopped Tomatoes, in Rich Tomato Juice 50
Onion, White, Yellow or Red, Raw 28
Spinach, Raw 35
Olive Oil 239
Rowse, Honey 93
Banana, Fresh 105

diet log analysis

How much protein will maximise satiety?

How much fat will maximise satiety?

Should you eat more or less carbs?

How many net carbs will maximise satiety?

How much fiber will maximise satiety?

What macros contribute the most to you overeating?

How much sugar should you eat to lose weight?

Which days of the week are best/worst for you?

Does water consumption improve weight management?

Insulin Load (g)

Insulinogenic Calories (%)

Net Carbs (g)

Protein (g)

optimized recipes for you

popular recipes